Monday, December 14, 2015

12.14.15

Fitness
A.perform 8-12 forward shoulder rolls
B.3-4 50 meter strides (run technique practice)
C1.front squat @ 32X1 X 5-6 X 3; rest 30 seconds
C2.strict TTB X 6-8 X 3; rest 30 seconds
C3.L-sit leg raises X 6-10 X 3 (use dip bar); rest 2:00

Performance
A.AMRAP Thrusters in 4:00 @ 50% front squat
rest 10:00
B.AMCAP calories on rower in 4:00
C.Z1 for 5-10:00 as time allows
*no racks allowed for thrusters.

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